Mahi Mahi Nutrition Calculator — Calories & Nutrition per Serving

Baked mahi mahi delivers 109 kcal per 100g with 23.7g protein and just 0.9g fat ^[1]. This makes it one of the leanest wild-caught fish available — leaner than cod (105 kcal, 0.9g fat), tilapia (128 kcal, 2.7g fat), and dramatically leaner than salmon (206 kcal, 12.4g fat).

A standard 6-oz restaurant fillet (170g) provides 40.3g protein at only 185 kcal ^[1]. To match this protein from chicken breast, you'd need approximately 130g (215 kcal). Mahi mahi delivers the same protein with 14% fewer calories and zero carbohydrates.

Research on mahi mahi growth and composition has confirmed that dolphinfish (Coryphaena hippurus) accumulate very little intramuscular fat due to their fast growth rate and tropical habitat — they grow to market size in 1-2 years, leaving minimal time for fat deposition compared to slow-growing cold-water species ^[2].

Baked mahi mahi delivers 533mg potassium per 100g — 11% of the daily value ^[1]. A 6-oz fillet (170g) provides 906mg potassium — 19% DV. A medium banana, by comparison, provides 422mg. Gram-for-gram, mahi mahi has 1.4x the potassium density of the fruit most associated with this mineral.

What makes mahi mahi's potassium remarkable is the context: you get those 906mg potassium alongside 40.3g protein and just 185 kcal ^[1]. A banana provides its 422mg potassium with 27g carbs and 105 kcal. For those tracking both potassium and protein, mahi mahi is one of the most efficient dual-source foods.

Raw mahi mahi starts at 416mg potassium per 100g ^[1]. Baking concentrates this to 533mg as water evaporates. The potassium is intracellular (inside muscle cells), so it doesn't leach into cooking water the way it does with boiled vegetables — dry-heat methods preserve essentially all of it.

Baked mahi mahi provides 7.76mg niacin (vitamin B3) per 100g — 49% of the daily value ^[1]. A 6-oz fillet delivers 13.2mg niacin — 82% DV. Among white fish, only yellowfin tuna surpasses this. Cod provides 2.1mg (13% DV), tilapia provides 4.7mg (29% DV).

Combined with 0.45mg vitamin B6 (27% DV) and 0.72mcg vitamin B12 (29% DV) in the same serving, mahi mahi covers nearly a third of the daily requirement for three different B vitamins from a single protein source ^[1].

Niacin functions as a precursor to NAD+ and NADP+, coenzymes involved in over 400 enzymatic reactions in the body, including energy metabolism and DNA repair. The niacin in fish is in the nicotinamide form, which has higher bioavailability than the nicotinic acid found in fortified grains ^[2].

Plain baked mahi mahi has 109 kcal and 113mg sodium per 100g. Blackened mahi mahi (pan-seared with Cajun seasoning and a small amount of butter) reaches 125 kcal and 380mg sodium ^[1]. The 16-calorie increase comes from the cooking fat, while the 267mg sodium increase comes almost entirely from the Cajun spice blend.

A typical Cajun blackening seasoning contains paprika, cayenne, garlic powder, onion powder, thyme, oregano, salt, and black pepper. The spice blend itself adds approximately 2.5g carbs (from the dried herbs and spices) and a significant portion of vitamin A from the paprika (120mcg RAE) ^[1].

For tracking accuracy: if ordering blackened mahi mahi at a restaurant, use the blackened variant values. Many restaurants use more butter than the home-cook estimate — add an extra 50-100 kcal (1-2 tbsp butter) to account for restaurant-style preparation. The fish itself remains ultra-lean regardless of the seasoning ^[3].

Mahi mahi is classified as a low-mercury fish by the FDA and EPA, making it safe for 2-3 servings per week for the general population ^[1]. This distinguishes it from other large predatory fish like swordfish (high mercury) and bigeye tuna (high mercury) that have consumption advisories.

At 46.8mcg selenium per 100g baked (85% DV), mahi mahi provides substantial selenium alongside its low mercury status ^[1]. Selenium has been studied for its potential role in binding to mercury and reducing its bioavailability — and in mahi mahi, the selenium-to-mercury molar ratio is strongly favorable.

A 6-oz fillet provides 79.6mcg selenium — 145% DV ^[1]. Combined with the low mercury classification, this makes mahi mahi one of the most sustainable-consumption fish for regular tracking — you can eat it frequently without mercury concerns while building selenium stores ^[3].